Your Recipe

Grilled Vegetables over Greens

Zutat  Menge  Kalorien 
Rucola 160g 40kcal
Mais 210g 181kcal
Okra 150g 50kcal
Zucchini 196g 41kcal
Honig 14g 43kcal
Olivenöl 42g 371kcal
Essig Balsamico 32g 28kcal
Kirschtomaten, roh 488g 88kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Käse, frisch, Queso-Fresko 113.4g 339kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
3 tablespoons extra-virgin olive oil 2 tablespoons white balsamic vinegar 2 teaspoons honey 1/4 teaspoon ground black pepper 1 medium zucchini, cut in half lengthwise 2 ears fresh corn, shucked 1 1/2 cups fresh okra pods, split Cooking spray 8 cups loosely packed baby arugula 2 cups multicolored cherry tomatoes, halved 4 ounces queso fresco (fresh Mexican cheese), crumbled (about 1 cup)

How to Make It
1. Preheat grill to high (450°F to 500°F). Meanwhile, whisk together olive oil, vinegar, honey, and black pepper in a medium bowl. Brush 1 teaspoon of the olive oil mixture over cut sides of zucchini and 1 teaspoon of the olive oil mixture over corn; set aside.

2. Toss okra with 1 teaspoon of the olive oil mixture in a medium bowl. Arrange okra in a single layer in a metal grilling basket coated with cooking spray. Place grilling basket on grill rack; grill, uncovered, until lightly charred and tender, 5 to 6 minutes. Remove from grill; set aside.

3. Place zucchini halves, cut side down, and corn on grill rack coated with cooking spray. Grill zucchini, uncovered, until tender, about 4 minutes per side. Remove zucchini from grill; set aside. Grill corn, uncovered, until lightly charred, about 4 minutes per side. Remove corn from grill. Slice zucchini halves crosswise into 1/4-inch-thick pieces. Remove corn kernels from cob using a sharp knife.

4. Combine arugula, tomato, and remaining olive oil mixture in a large bowl and toss to combine. Top with grilled vegetables and queso fresco.

Nährwertangaben 
Portionsgröße  351 g | ml
Menge pro Portion  295
1236
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  5.4g 27%
Natrium 244mg 11%
Gesamte Kohlenhydrate  26g 9%
Ballaststoffe  5g 18%
Zucker  13g
Protein  11g 22%
Vitamin D 0.8mcg 4%
Kalzium 279mg 21%
Eisen  2mg 11%
Kalium 965mg 21%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 192.858 mcg 21%
Thiamin [B1] 0.252 mg 21%
Riboflavin [B2] 0.177 mg 14%
Niacin [B3] 2.51 mg 16%
Pantothensäure [B5] 1.037 mg 21%
Vitamin B6 0.349 mg 21%
Cobalamin [B12] 0.476 mcg 0%
Folat [B9] 113.529 mcg 0%
Vitamin C 51.636 mg 57%
Vitamin D 0.765 mcg 4%
Vitamin E 2.587 mg 17%
Vitamin K 72.833 mcg 61%
Betain 1.18 mg 0%
Cholin 34.65 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.5 g 9%
Sugars 12.6 g 25%
Ballaststoffe  5 g 18%
Carbohydrate 18.5 g 0%
Netto-Kohlenhydrate 12.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.286 g 0%
Arginin 0.183 g 0%
Asparaginsäure 0.513 g 0%
Cystein 0.046 g 0%
Glutaminsäure 1.107 g 0%
Glycin 0.158 g 0%
Histidin 0.105 g 0%
Isoleucin 0.164 g 0%
Leucin 0.332 g 0%
Lysin 0.21 g 0%
Methionin 0.07 g 0%
Phenylalanin 0.184 g 0%
Prolin 0.235 g 0%
Serin 0.184 g 0%
Threonin 0.158 g 0%
Tryptophan 0.038 g 0%
Tyrosin 0.151 g 0%
Valin 0.215 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 279.03 mg 21%
Kupfer 0.24 mg 26%
Fluorid 3.1 mcg 0%
Eisen  2.01 mg 11%
Magnesium 97.27 mg 23%
Mangan 0.78 mg 34%
Phosphor 276.28 mg 22%
Kalium 964.89 mg 21%
Selen 6.35 mcg 12%
Natrium 244 mg 11%
Zink 2.01 mg 18%
andere
Nährstoff Menge  DV
Wasser 292.192 g 0%
Asche 3.419 g 0%